Barbell Shoulder Press
The Barbell Shoulder Press is a foundational compound exercise that builds total upper body strength by pressing a weighted barbell vertically overhead. It primarily targets the anterior deltoids and triceps while demanding significant core stability and balance.
Overhead pressing places unique demands on your central nervous system and shoulder joints. The AI tracks your daily HRV and recovery status to determine if your body is ready for heavy vertical loading or if volume should be adjusted to prevent injury. By monitoring your RPE and performance data in real-time, the app can auto-regulate your sets to ensure you stimulate the deltoids without grinding reps that could compromise your lower back stability.
Form Cues
- Squeeze your glutes and brace your abs tightly before every rep
- Keep your elbows slightly in front of the bar at the bottom position
- Tuck your chin back to clear a path for the bar on the way up
- Drive your head forward through the 'window' of your arms at the top
- Lock your elbows out fully to complete the movement
- Don't arch your lower back excessively to push the weight up
- Don't use your legs to generate momentum unless performing a push press
- Don't flare your elbows out wide to the sides
- Don't look up at the ceiling; keep your gaze straight ahead
- Don't let your wrists roll backward under the heavy load
Common Mistakes
- Excessive lumbar arching (leaning back)
- Flaring elbows too wide
- Using leg drive to cheat
- Cutting the range of motion short
- Bouncing the bar off the chest
Muscles Worked
This exercise is a primary mass builder for the anterior deltoids (front shoulders) and relies heavily on the triceps for the lockout phase. It also engages the lateral deltoids for stability and recruits the upper chest, traps, and core muscles to maintain a rigid, upright posture.
Primary
Secondary
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